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| Barley Salad with Roasted Asparagus |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| Add toasted nuts of choice for a complete protein salad. |
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| Diet Type: Wheat Free |
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Ingredients:
- 1 cup Pearled Barley
- 3 cups no-fat chicken broth
- pinch of salt
- 1/2 pound asparagus
- 1/2 pound baby portabello mushrooms, sliced
- 1/2 red onion, minced
- 1/4 cup chopped fresh dill
- 1/4 cup extra virgin olive oil
- 1/4 cup Balsamic Vinegar
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
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| Serves: 4 |
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| Cooking Time: Over one hour |
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| Instructions: |
| Place barley and broth in a 2 quart saucepan and bring to a boil. Reduce heat, cover and simmer on low for 50 minutes. Remove from heat and allow to "steam" cook another 10 minutes. Spoon out into a large bowl to cool. Meanwhile, place asparagus and mushrooms on a cookie sheet and spray lightly with olive oil cooking spray. Heat oven to 450 degrees and roast vegetables 10 minutes or until vegetables are tender. Cut asparagus into 1" pieces. Add roasted vegetables and red onion to barley. Mix olive oil, vinegar, garlic, salt and pepper together and pour over barley. Add dill and toss all together until well mixed. Serve at room temperature. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4 |
| Amount Per Serving |
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Calories 216
Calories from Fat 127 |
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| % Daily Value* |
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| Total Fat 14g |
22% |
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| Saturated Fat 2g |
10% |
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| Mono Fat 10g |
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| Sodium 521mg |
22% |
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| Total Carbs 20g |
7% |
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| Dietary Fiber 3g |
14% |
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| Sugars 0g |
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| Protein 5g |
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| Iron |
13% |
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| Calcium |
2% |
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| Vitamin B-6 |
10% |
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| Vitamin C |
9% |
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| Vitamin E |
12% |
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| Vitamin D |
14% |
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| Vitamin A |
3% |
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| Selenium |
19% |
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| Manganese |
15% |
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| Copper |
25% |
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| Zinc |
7% |
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| Pantothenic acid |
12% |
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| Niacin |
22% |
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| Riboflavin |
24% |
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| Thiamin |
13% |
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| Folate |
16% |
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| Potassium |
13% |
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| Phosphorus |
12% |
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| Magnesium |
7% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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